If you are in and out of hotel room for the week or just away for the weekend below are some ideas you can do with minimal or no equipment.

We encourage you to post your times to the comments so others have something to shoot for!

No Equipment Needed

200 M Run
10 Push ups
15 Air Squats
10 Rounds for Time


10 Push Ups
10 Sit ups
10 Air Squats
10 Rounds for Time


800 M Run
50 Air Squats
3 Rounds


Tabata Air Squats
Tabata Push ups
Tabata means 20 seconds of work 10 seconds of rest for FOUR minutes. Trust us it is a great workout. Push yourself hard it is a sprint.
Wait…What is Tabata? Click HERE for a demo
25 Burpees
75 Jumping Air Squats
75 Sit ups
25 Burpees
For Time


2 Min in the Hollow Rock watch demo HERE
10 Lunges
10 Squats
10 Burpees
10 Min AMRAP
2 Min in Hollow Rock


500 M Run
10 Burpees
400 M Run
20 Burpees
250 M Run
30 Burpees
200 M Run
40 Burpees
100 M Run
DO not over think this one. Just estimate the distances.


sets of sit-ups and a 100 meter sprint between each set

Equipment Needed: Jump Rope

I will use double unders for most of the WOD’s if you can not do them just multiply by three for singles


10 Double Unders
10 Push ups
10 Rounds


5 Double Unders
10 Double Unders
15 Double Unders
For Time- All Sets must be done unbroken to count

50 Double Unders
40 Walking Lunges with Jump Rope Over Head
3 Rounds


Double Unders
Sit ups
50-40-30-20-10 of each


20 Double Unders
400 M Run
5 Rounds

Equipment Needed: Dumbbells or Kettlebells

You can do a kettle bell swing with a dumbbell and a dumbbell press with a kettle bell.

Here is a demo Video- Dumbbell Swing

12 KB Swings
12 Air Squats
12 Sit ups
12 Min AMRAP


60 Dumbbell Thrusters –Video Demo
At the top of every minute do 5 burpees
*For the weight on the dumbbells pick a load you can get 10 in a row with. It should be heavy, but not impossible


20 Dumbbell Push Press **pick a load you can do 20 with on the first set
20 Jumping Air Squats
5 Rounds


18- 15- 12- 9- 6- 3 (18 of each, 15 of each….)
DB Hang Power Clean in to a Press 50/30 Video demo
Box Jump (or jump over a bench or jumping squat)


6 Dumbbell hang clean
9 KB Swing
12 Sit up
15 Air Squats
20 Min AMRAP


Dumbbell Push Press
KB Swing
21-18-15-12-9 (21 of each, 18 of each, 15 of each….)


6 Goblet Squat Video Demo
12 Dumbbell Push Press
10 Rounds